High blood pressure has reached epidemic proportions in the United States today with more than 65 million people having high blood pressure and another 45 million suffering from a condition known as pre-hypertension. High blood pressure is a symptomless disease which heightens your risk of stroke and heart attack and you could very easily be suffering from it without any knowledge of it until it is too late.

There are of course medicines on the market that can help to lower blood pressure, but many of these have accompanying side effects and, despite the fact that some people may have to take medicine in the short term to control high blood pressure, a far better solution is to seek out some natural remedies for high blood pressure if you are able to.

For most of us high blood pressure is linked to weight and diet and this is a major problem today when nearly seventy percent of Americans are overweight or obese. Furthermore, the majority of Americans get way too much salt in their diet and not enough of the large number of other beneficial vitamins and minerals which can actually lower blood pressure. In a nutshell, it is possible to eat your way to a lower blood pressure, as long as you know what to do.

If truth be told, it is sometimes possible to lower your blood pressure fairly fast if you alter your diet and begin taking exercise. That said, if you’ve not been exercising for a long time you shouldn’t suddenly begin exercising vigorously and it’s always wise to talk to your doctor before you begin any exercise program.

To begin with though let’s talk about a few things that you should avoid and top of the list comes salt. Salt is one of the main offenders in today’s epidemic of high blood pressure. An excess of dietary fat is also an offender as it promotes arteriosclerosis, weight gain, and other difficulties that lead to high blood pressure. So, two things which you should avoid (or at least reduce) in your diet are salt and excess fat, especially trans or saturated fats.

What types of food should you include in your diet in order to help you in lowering your blood pressure? Potassium is one of the chief substances that is missing in today’s American diet and which is especially beneficial for your blood pressure. Potassium help to reduce blood pressure just as salt assists in raising your blood pressure and so getting enough potassium in your diet can help even out blood pressure.

It’s very easy to get potassium in your diet by simply adding plenty of frozen or fresh fruits and vegetables, as long as they have no added salt or sugar. Even though this might seem unappetizing to many people, it is one of the best ways to make sure that you regularize your blood pressure. Naturally of course, at the same time you also have to cut down on the salt to no more than the recommended daily sodium intake of roughly 2400 mg a day. A very good way to achieve this is not to add salt to your diet at all because natural and unprocessed foods contain enough salt and, if you wish to flavor your food then simply try adding herbs and spices.

Calcium and magnesium are two further minerals which can help reduce blood pressure. These two minerals are considered to be calming minerals and most Americans don’t get enough of them in their diets. Low-fat dairy products are an excellent source of calcium as are nuts, legumes, and dark leafy green vegetables. You need to try to get a balance of about two parts of magnesium to three parts of calcium. Foods such as sesame seeds, white beans and soybeans not only have a lot of calcium and magnesium but they are also good sources of potassium.

Finally, make sure that you drink enough water and get enough fiber in your diet. Fiber helps to clear toxins and unhealthy substances out of your body and it can help you feel full so that you don’t overeat.